Walk to wellness: DIY Lattes & Syrups & Creamers

Hello everyone! I’m taking the day off! Since today is a holiday here in the USA, I decided to repost this article, which was written about a year ago. I’ll be spending the day with my family. Mean while, you all can read about making your own syrups, creamers and lattes, and avoid the toxins in restaurant and store versions. ENJOY!


Last week, in my “How to eat healthy” series,  I began a series on food additives. In the comments of that article, someone discussed  just how unhealthy Starbucks Pumpkin Spice Lattes are, filled with sugar and chemicals. This sparked an idea. I decided to post recipes highlighting how people can make their own specialty coffees right in their own kitchen.

Before we get to the recipes, let’s touch on just why you want to make your own. Simply put- to avoid excess sugar and, most of all, chemicals. Now, in case you’re thinking “Why don’t l just buy creamer or syrup and make my own?”  Not so fast!

Below I have the ingredients for 3 different “pumpkin spice” items:

  • Starbucks Pumpkin Spice Latte
  • Jordan’s Skinny Sugar Free Pumpkin Spice Syrup.
  • Coffee-Mate Pumpkin Spice Creamer.

As the first infographic says…WHERE’S THE PUMPKIN? None of the 3 have ANY pumpkin. You’ll also notice, except for the “topping” on the Starbucks latte, there’s no “spice” in ANY of the 3 items. only “flavorings”.  (And even the topping contains sulfites!) Have a look:

Ingredients in a Starbucks Pumpkin Spice Latte:


Ingredients in Jordan’s Skinny Sugar Free Pumpkin Spice Syrup:

Screen Shot 2017-09-27 at 12.38.48 AM

Water, natural and artificial flavoring, cellulose gum, acesulfame potassium, sucralose, citric acid, sodium benzoate and potassium sorbate (to preserve freshness), caramel color.

Ingredients in Coffee-Mate Pumpkin Spice Creamer:


“Water, Sugar, Vegetable Oil (High Oleic Soybean and/or Partially Hydrogenated Soybean and/or Partially Hydrogenated Cottonseed), and Less than 2% of Sodium Caseinate (a Milk Derivative)**, Natural and Artificial Flavors, Mono- and Diglycerides, Dipotassium Phosphate, Cellulose Gel, Cellulose Gum, Carrageenan. **Not a Source of Lactose.”

Now that you know why you should make your own, you’ll need a few recipes to get you going. After all, that’s what Wellness Wednesday is all about…doing things a bit healthier. I have 16 different recipes: 6 lattes, 5 syrups, and 5 creamers.

I am a tea drinker myself, so Chai latte or matcha latte is my preference. Let me know your thoughts and what your favorite coffee or tea is. I want to know! ENJOY!


First the Lattes:

Perfect Homemade Latte



  • Coffee or espresso
  • Milk

Click this link for the complete recipe.

Pumpkin Spice Latte


2 tablespoons canned pumpkin
1/2 teaspoon pumpkin pie spice, plus more to garnish
Freshly ground black pepper
2 tablespoons sugar
2 tablespoons pure vanilla extract
2 cups whole milk
1 to 2 shots espresso, about 1/4 cup
1/4 cup heavy cream, whipped until firm peaks form

Click this link for the complete recipe

Apple Pie Latte



  • 1 Shot of Espresso
  • 2oz of Apple Juice
  • 2 Tablespoons of Granulated Sugar
  • A Pinch of Cinnamon
  • A Pinch of Nutmeg
  • 4oz of Milk
  • Whipped Cream (optional)

Click this link for the complete recipe


2/3 cup water
1/3 cup maple syrup (good quality, organic)
teaspoon ground cinnamon
teaspoon ground ginger
teaspoon vanilla extract
cups strong black coffee
cups milk 


  • ½ – 1 teaspoon Aiya Cooking Grade Matcha
  • (or 1 tablespoon Aiya Matcha Zen Cafe Blend which is lightly sweetened)
  • ¼ cup hot water
  • ¼ cup warmed coconut milk
  • optional – sweetner of your choice, to taste



Chai Tea

  • 2 cups water
  • 2 black tea bags
  • 2 whole cloves
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp ground cardamom
  • 1/2 tsp ground nutmeg
  • 1/2 tsp ground allspice
  • 2 TB pure maple syrup


  • 1/2 cup chai tea recipe above
  • 3/4 cup whole milk
  • 1 TB pure maple syrup
  • pinch ground cinnamon

The Syrups:

Vanilla Coffee Syrup

Screen Shot 2017-09-26 at 10.32.48 PM.png


  • 3 1/2 cups water
  • 3 cups sugar
  • 1/2 cup brown sugar
  • 3 tablespoons vanilla extract
  • 1 quart mason jar, with hole cut in lid to allow for pump dispenser to slide in
  • 1 plastic pump dispenser, available at craft stores

Click here for complete recipe

Cinnamon Brown Sugar Syrup


1/2 cup brown sugar
1/2 teaspoon cinnamon
1/3 cup water



1 cup sugar
3/4 cup water, divided
1 teaspoon corn syrup (I would use raw honey instead)
1 teaspoon vanilla extract
Pinch of salt

Click here for the complete recipe (and 4 others!).

Raspberry Syrup


  • 2 cup water, filtered
  • 1 cup granulated sugar
  • 12 ounce fresh raspberries, rinsed

Click here for the complete recipe

Homemade Mocha Chocolate Syrup



  • 2 cups sugar
  • 1 cup decaf coffee
  • 1/2 cup cocoa powder
  • 1/4 teaspoon salt

Click here for the complete recipe

The Creamers:

Healthy Pumpkin Spice Coffee Creamer


  • 1 Can of Coconut Milk
  • 4 Tablespoons Pumpkin Puree
  • 3 Tablespoons Pure Maple Syrup
  • 2 Teaspoons Cinnamon
  • ½ Teaspoon Nugmeg
  • ¼ Teaspoon Cloves
  • Dash of Ground Ginger
  • ½ Teaspoon Vanilla

Click here for the complete recipe

Mint Chocolate Coffee Creamer



  • 1 cup full fat coconut milk
  • 1/2 cup unsweetened vanilla almond milk
  • 1/4 teaspoon peppermint extract
  • 2 tablespoons cacao powder
  • 5 drops stevia


  • 1 cup half-and-half
  • 3-4 Tablespoons real maple syrup
  • 2 teaspoons vanilla extract

Click here for the full recipe


  •  1-1/2 cup half and half
  • 5 spicy chai tea bags
  • 2 teaspoons vanilla bean paste (or extract)
  • 2 teaspoons agave syrup (optional) (Do not use agave. Use maple syrup or honey instead)


  • 1 can light coconut milk (~1½ cups)*
  • 2-3 tbsp coconut sugar (more or less to taste)
  • 2 tbsp molasses (more or less to taste)
  • 2½ tsp ground ginger
  • ½ tsp ground cinnamon
  • ¼ tsp ground nutmeg
  • Pinch of ground cloves

8 thoughts on “Walk to wellness: DIY Lattes & Syrups & Creamers

    1. Amazing indeed! I try very hard to avoid toxins and chemicals as much as possible. So many people use store bought creamers, or buy Starbucks coffee without realizing what’s actually in it. These recipes are easy to make and much healthier than the restaurant or store bought variety.

      Liked by 1 person

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